Ways to Always Be Growing and Improving

1- Let go of the past.

Is there some pain from the past that you’ve been holding on to, and continually being upset about? If your answer is yes, it’s time to let it go. Forgive yourself, forgive whoever hurt you, and try to move on. Letting go of the past isn’t a one-time thing either. You should develop an attitude of trying to let bad things go as they happen to you, and learn to live more mindfully, in the present.

2- Read books regularly.

Reading is one of my favorite hobbies. If you’re looking for personal growth, self-help books are probably your best bet. But you can learn from pretty much any book that you read. Not only that, but reading is a great way to keep your brain working and keep it healthy.

3- Take courses or find new hobbies.

Gaining new knowledge, skills, and passions are good for you. Learning new things and developing new interests can help make you More well-rounded and maybe even help you gain new insights, figure out what you want to do or figure out who you are. Learning something new also helps you to stretch yourself – physically, mentally, and/or emotionally – which is good for you.

4- Give back + help others.

To me, one of the greatest feelings in the world is the feeling that I get from giving back and helping other people. It’s the greatest way for me to realize how much compassion that I have for other humans, and to spread some positivity around. Helping others can also really help you put your problems into perspective. It doesn’t have to be anything big either, just do something to put some positivity into the world sometimes.

5. Step out of your comfort zone.

Being comfortable doesn’t usually help you grow. You’ve got to challenge yourself, do things that scare you, and step out of your comfort zone at least once in a while. What makes you feel uncomfortable? Whatever it is, try to do it sometime. Shake things up and allow yourself to face that fear and grow. You’ll be surprised what you’re capable of!

#Utsaah Psychology Clinic
if you have any question don't hesitate  contact us:
www.utsaah.co
Ph: 98917177772

3 Habits That Make Your Anxiety Worse

3 Habits That Make Your Anxiety Worse

1. NOT HAVING A SLEEP SCHEDULE

You have probably heard it a million times before. A good sleep schedule is vital for your physical and mental health. Let me tell you, you have not been deceived! Not giving your body the rest it necessitates is some seriously hazardous behaviour.

Sleep is a crucial part of any recovery, and not having good sleep hygiene means poorer overall sleep. This is what we should take away from noteworthy studies on the subject.

2. OVERTHINKING

The process of overthinking will quickly make a tiny insignificant issue into a monstrously huge issue. The effect this has on your anxiety cannot be overstated. If you want to rid yourself of anxiety and worry, you must learn how to keep yourself from overthinking.

1. Identify the worst possible outcome for whatever situation you are worrying about.

2. Accept that this possibility exists, and that you might have to live it.

3. When you have accepted it, figure out how to improve the situation.

When you accept the worst and begin to improve on it, you are not leaving any room to worry.

3. BAD STRESS MANAGEMENT

Stress might have a bad reputation, but it’s a completely normal and desirable reaction. What we recognize as stress is our body preparing to answer a perceived challenge or threat.

As for the necessary stressors, seek healthy ways to reduce or cope with the stress involved:

1. be optimistic and look for ways to reframe bad situations into something positive. (Usually things 

are not as bad as you have been led to believe, either by yourself or others. See point 3 on overthinking.)

2. Talk about it. Talking is a great opportunity to find new perspectives, try finding someone familiar with active listening.

3. Do not procrastinate. Take action quickly. Most issues will not resolve themselves; they may however grow out of your control if ignored.

#Utsaah Psychology Clinic

if you have any question don't hesitate contact us:

www.utsaah.co

Ph: 9891717772

6 Steps to Recovering from a Toxic Trauma Bond

6 Steps to Recovering from a Toxic Trauma Bond

Trauma bonds occur in very toxic relationships, and tend to be strengthened by inconsistent positive reinforcement—or at least the hope of something better to come. Trauma bonds occur in extreme situations such as abusive relationships, hostage situations, and incestuous relationships, but also in any ongoing attached relationship in which there is a great deal of pain interspersed with times of calm (or maybe just less pain).

Make a commitment to live in reality. If you find yourself wanting to fantasize about what could be or what you hope will be, stop. Remind yourself that you have made a commitment to live in truth.

Live in real time. That means stop holding on to what “could” or “will” happen tomorrow. Notice what is happening in the moment. Notice how trapped you feel. Notice how unloved you feel and how you have compromised your self-respect and self-worth for this relationship. Pay attention to your emotions.

Live one decision at a time and one day at a time. Sometimes people scare themselves with all-or-nothing thinking. Don’t tell yourself things like, “I have to never talk to the toxic person again or else”; this is akin to trying to lose weight by telling yourself you can never eat chocolate again. While it is true that your relationship is an unhealthy one, you don’t need to make every encounter a do-or-die situation. Don’t scare yourself.

Make decisions that only support your self-care. That is, do not make any decision that hurts you. This goes for emotional “relapses” as well. If you find yourself feeling weak, don’t mentally berate yourself, but rather talk to yourself in compassionate, understanding, and reflective ways. Remind yourself that you are a work in process and life is a journey. 

Learn to grieve. Letting go of a toxic relationship and breaking a traumatic bond may be one of the hardest things you ever have to do. You cannot do it without honoring the reality you are losing something very valuable to you.

Build healthy connections. The only way to really free yourself from unhealthy connections is to start investing in healthy ones. Develop other close, connected, and bonded relationships that are not centered on drama. Make these your “go-to” people. It is extremely difficult to heal without support. Notice the people in your life who show you loving concern, and care and hang around with them as often as you can. Reach out for professional help as needed.

#Utsaah Psychology Clinic
if you have any question don't hesitate contact us:
www.utsaah.co
Ph: 9891717772